If you want healthy eyes and eyesight, then you should have a good diet and a healthy lifestyle.
There are some foods that are beneficial for the health of the eyes and overall health. Some of the essential minerals, vitamins, and nutrients keep the eyes healthy and reduce the risk of eye diseases.
If you eat low-fat vegetables, fruits, and whole grains, then it will boost not only your eye health but also heart health.
Eyes depend on the arteries for oxygen, so if the blood circulation in the body is working properly, then your eyes will also work properly.
Let’s have a look at healthy and delicious foods for the eye’s health.
1. Fish
Fish contains Omega-3 fatty acids, and there are many benefits of fish oil which is rich with these dietary supplements. A fatty acid is found in different types of fish, such as;
- Salmon
- Sardines
- Tuna
- Mackerel
- Herring
- Trout
- Anchovies
According to research and studies, fish oil can protect the eyes from damaging and drying eyes when you spend your time in front of computers, laptops, or mobiles.
2. Nuts and legumes
Nuts and legumes also contain omega-3 fatty acids with high levels of vitamin E. these fatty acids, and essential vitamin protect the eyes from damage related to age. You can buy legumes and nuts from any grocery stores and can add them to your meal or can eat them as snacks. Some of the nuts and legumes are;
- Brazil nuts
- Peanuts
- Walnuts
- Cashews
- Lentils
3. Seeds
Seeds are a rich source of Vitamin C and omega-3 fatty acids. It protects the vision and health of the eyes. Seeds rich in omega-3 fatty acids are;
- Hemp seeds
- Flax seeds
- Chia seeds
4. Citrus fruits
Citrus fruits are rich in vitamin C, and it is a potent antioxidant. It is recommended to take citrus fruits to prevent age-related eye diseases. Some of the fruits are;
- Oranges
- Grapefruits
- Lemons
5. Leafy green vegetables
Green vegetables are high in zeaxanthin, lutein, and vitamin C. Leafy green vegetables are;
- Collards
- Kale
- Spinach
6. Carrots
Carrots contain beta-carotene and vitamin A. Beta-carotene present in carrot and give them an orange color. Vitamin A is an essential vitamin, and it promotes vision. Vitamin A is a component of rhodopsin, and it helps in the absorption of light. According to research and studies, beta-carotene is needed by the body for the formation of vitamin A.
7. Sweet potatoes
Sweet potatoes are also high in beta-carotene, and again it is essential for the production of vitamin A in the body. Sweet potatoes are also a good source of Vitamin E, which is a potent antioxidant and essential for eye health.
8. Beef
Beef contains zinc which is essential for the long-term health of the eyes. It treats macular degeneration and prevents age-related eye diseases. In the retina of the eyes, zinc is already present, so if you have an intake of zinc, then it promotes eye health.
Sources of zinc are;
- Chicken breast
- Turkey
- Beef
9. Water
Last but not least, everyone knows water is essential for overall health, and some people knew that water is also vital for eye health. You should drink the recommended amount of water and stay hydrated. Drinking water will prevent dehydration and reduce the dryness in the eyes.
